Volleyball drills

Warming up / all-round training

Each player will pass, attack, distribute, block, defend, rally, with turnovers.
#2 means

• Trainer stands with cart with balls at the pole at #2 (position 2)
• Players stand outside the field at the side of #1 and a playmaker at # 2/3
• First round starts with Trainer throwing the ball to #5, player 1 runs from the sideline to the ball and plays it to the distributor.
• Start with "blue players" (see drawing), then extend with "red players
  
  

Further course of play:

1. Tr throws ball for S1 to #5
2. S1 runs in and plays to Sv (#2/3)
3. Sv gives setup to the outside (#4)
4. S1 attacks.
5. Turn over: S1 becomes Sv, Sv gets the ball and joins the line at #1.
   
   

Expansion 1

1. Sv turns to the other side of the net and becomes a blocker.
   Now the same steps as above, but with the block opposite the attacker.
   
2. Turn over: S1 (has just attacked) becomes Sv at #2/3, Sv
   passes under the net and becomes B1 at #2B1
   who, after blocking, goes to get the ball and joins the row
   
   .
   
   
   
   
   
   

Extend 2

1. After blocking at #2, player goes to defend at #5. Attacker is obliged to pass to #5.
2. When the ball is defended a rally may be played (2 vs. 2)
3. After end of rally or no defence or fault in attack, turn over
   
   

Extend 3 and more

1. One can extend with a 2nd blocker, 2nd and 3rd defender (on resp. #1 and #6)
2. More players can be added to field I (so players from the sideline move in when a rally arises)
3. The passing game becomes S1 (passing and attacking) -> Sv -> B1 (#3) -> B2 (#2) -> V1 (#1) -> V2 (#6) -> V3 (#5) possibly A2 (#4) and then connect again.
4. You can expand to 6 against 6, so start with blue, then B1, then B2, then V1, then V2 (when continuing the game, first V2 and then V1), then V3 (continuing the game with V2, V3, V1) and then possibly A1. In the meantime, players in field I must be added.
5. If there are several players in Area I, you can choose to throw in a ball on S1 at #5 instead of throwing in a ball through Tr.

• B has the ball.
• B throws the ball in a curve to A and A passes the ball back.
• Then A runs forward to pass a short ball.

• Player 1 throws the ball to player 3.
• 3 passes back and then runs sideways to player 2.
• Player 2 throws the ball to 3 and 3 passes back again.
• Approximately 3 minutes pp or longer if the players can handle it.
• The dotted lines show how the ball moves, the normal line shows how the player moves.

• Ball is served.
• Pass by 1/5/6.
• Set-up by 1, but on a first pass by 1 set-up by 2.
• After set-up an attack by 2/3/4, but on a set-up by 2 only an attack by 3/4.
• After service 2 (or more) players walk into the court to play.
• Ball/ralley is played all the way out.
• NB: FOCUS IS ON THE SERVICE PASS!

• HIGH KNEE HUG FOR BALANCE --> PULL YOUR KNEE UP WITH YOUR ARMS TO YOUR CHEST AND RAISE YOUR OTHER LEG ON YOUR TOE

• QUAD STRETCH --> FOOT TO BUTTOCKS WITH OPPOSITE ARM AND STRETCH OTHER ARM IN THE AIR AND OPPOSITE LEG ON TOE

• SUMO squat --> through your KNEES like a sumo wrestler, elbow between your knees, between 2 steps with arm swing

• Spider man --> walk forward on your hands and connect one leg by putting it next to your hand, walk forward on your hands and connect other leg, etc.

• Front straight leg run --> run with stretched legs

• ATLAS --> PULL YOUR KNEE UP WITH YOUR ARM AND EXTEND YOUR OTHER LEG ON YOUR TOE, STEP OUT WITH A BIG STEP AND BEND YOUR KNEE, SWING YOUR ARM UP AND TURN YOUR TORSO TO THE BACK
  

• BABY SKIPS --> low SPRONG ON 1 BEEP AND LAND ON THAT BEEP, short swing in opposite direction (low variation of high skips)

• Trainer stands at the net with a ball sticking out above the net
• Attacking run-up (short-long run) and watch arms swinging
• Make an offensive jump and try to touch the ball with the batting hand.
  • Watch out:
    • good posture
    • good height
    • arms well up
    • Put down the close pass (brake pass) properly
  • You can do this on both sides of the net, see picture. When you have completed the attack, pick up your ball and join the back of the line at the pawn.
  • Red dots= Trainer
  • Blue dots = players
  • Orange dots= Pions
  • Yellow dots= Volleyball

3 laps around the field, then divide over the back line.

• run with arms forward
• walk with arms backwards
• lift heels
• lift knees
• sideways left
• sideways right
• cross pass

Strength exercises together:

• situps
• squats
• planks

• T touches the ball
• Defend with a pass to T
• then short tip ball
• Three must do block defence
• Finish the attack in threes

5 times then next threesome

• system with on one side the line-up with the libero
• and on the other side a line-up with the youth players.
• So the youth players can also learn the system.

https://youtu.be/bYJZ3UkSVMM

• Per 3 players
  • 2 balls. person 1&2 stand on 1 side,
  • person 3 in the middle opposite them.
• Person 1 throws a ball to person 3,
• who plays it back to person 1 underhand.
• Then person 3 moves in shuffle until she is opposite person 2, this person also throws a ball which person 3 in turn plays back underhand.
• Then move sideways again to person 1
  • So continuously move sideways to play balls back underhand from person 1 and 2,
• After X number of balls you change

• Player 1 throws the ball to player 3, who defends it underhand to person 2.
• Person 2 throws the ball to 3, who defends it to person 1 (so defend it diagonally every time).
• First throw everything (player 1 and 2, after that everything BH, after that technical hit).

• The players all stand side by side at the net
  • with their faces turned to the net
  • and in the proper position to want to block,
  • so elbows and hands at the right height.
• The coach throws a ball from the other side of the net to the players and they each take their turn to block their thrown ball.